F3 Knoxville

Tag: Drifter

Columbian neck tie

THE SCENE: 50 degrees or so, gloomy, wet, slight rain/drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic

sqauts x 20 ic

merkins x 10 ic

2 rounds w cmu of

cmu curls x 20 ic

cmu tricep extension x 20

cmu squats x 15 ic

Finsplints x 20 ic ( cmu on feet sitting on table , raising feet up and down working the shins )
THA-THANG:
Reverse Indian run to the Hump

  • 7s at the Hump. Big boys at the top, sundials at the bottom
  • Columbian neck ties which is basically a Carolina wine mixer burpee
  • At the base of kiddie slope, run to the first cone and back to the start , one CNT, run to the 2nd cone and back , 2 CNT, keep doing that increasing the reps. We had 17 cones spread out over about 200 yards . We made it to 10 CNT.
  • Due to time , we ran all the way up the kiddie slope to Plataeu of Pain and did 11 more CNT
  • Indian run around to Mt Crumpit for Lt Bernie . Run backwards 10 steps -4 squats, repeating this to the top of Crumpit
  • indusn run back to the AO

MARY:
No time left
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Focus on what’s in front of you and not what is way ahead of you !
MOLESKIN:
GUILTY! I was the one to set out the 17 cones all the way up kiddie slope to plateau of pain . Nobody else new how many cones we had to do when I was explainig Columbian neck tie. Well, when we crested the first hill, we all looked up and saw that we had A LONG WAY TO GO AND LOTS OF CONES! It made it worse thinking about how much we had to do to get to our goal which was the 17 cone .17 mikes away.

If I would have only focused on the next come in front of me and only that cone, it would have been easier. For me, I set the cones up but was still guilty of thinking about the end goal instead of the task at hand, the next cone in front of me. We can achieve much more than we think but only by taking it one step ( one cone) at a time. With out the men to my right or left of me this morning, I would have stopped short . Thanks for the push ! Love you guys
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s all about the Benjamin’s

THE SCENE: A crisp and clear 23°

WARM-O-RAMA

No warm up, just straight to business
F3 WELCOME & THA-THANG:

Today’s workout was brought to you by the number 100.
3 circuits of 4 exercises. 1st 3 exercises of each circuit is 100 reps each, the 4th exercise is 10 reps.

Legs:

  • Lunges
  • Squat Jacks
  • Speed Skaters
  • 8ct Body builders x10

Chest/Shoulders:

  • Merkin
  • My Climbers
  • Overhead Claps
  • Big Boys w/CMU OH Press x10

Arms:

  • CMU Curls
  • CMU Rows
  • Dips
  • Pull Ups x10

Those that made it to round 2: 50 reps of the 1st exercise from each circuit, 50 of each 2nd exercise, etc.

MARY:
100 second wall squat and 100 second Boat
COUNT-OFF & NAME-O-RAMA
8 men rolled out of their cozy beds and braved the cold.
CIRCLE OF TRUST/BOM:
As we receive gifts it’s our duty to multiply those gifts and give to others. People all too often focus on finances when the word Give comes up. We have the ability to gift time, support, advice, love, or even aomething as simple as a listening ear. We have many that have poured into each of our lives at different times to help build who we are today, and we will all need support again in some fashion. Don’t let those blessing stop with you.
MOLESKIN:

ANNOUNCEMENTS:
Forgot to mention Moses moving day December 8th.

Rust Never Sleeps

THE SCENE: 32 degrees, overcast skies, light north wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby Arm Circles, TN Rocking Chairs followed by jog, sprint, skip across parking lot.

Mosey to the ball field hill to crab crawl down and bear crawl up – started with 6 burpees at top and decreased by 1 burpee until complete at the top with 1 burpee.

Mosey to the grinder.
THA-THANG:
Three stations in the 1/4 mile short loop:

CMU Station: Lunge dead lifts x12 per arm, Bent rows x12, Squat to OH lifts x12, Upright rows x12, and American swings x12.

Sprint across grinder and do Dips x24, Steps ups x24, and Pull ups x12.

Run to bottom apex of 1/4 mile loop and do Merkins x12, BBS x12, and Dry docks x12.

Run up to the CMU station and repeat as time allows.

MARY:
Little baby crunches in sets of 25 with 10 seconds rest between set until time is up.
COUNT-OFF & NAME-O-RAMA
7 HIM’s
CIRCLE OF TRUST/BOM:
The songs of the day were My, My, Hey, Hey (Out of the Blue) and Hey, Hey, My, My (Into the Black) by Neil Young.  They were bookend songs to his 1979 album “Rust Never Sleeps.”  He wrote the songs out of his concerns that he was becoming obsolete as a performer.  The electric version (final track) really kicked his career back into gear and is often referred to as the precursor of grunge rock by artists such as Nirvana, Pearl Jam, Smashing Pumpkins, etc.

I use these songs today as a reminder that rust never sleeps.  We all can rust – we all can just fade away.  Obviously, F3 helps us to keep from rusting away physically through the first F.  Through Fellowship and Faith we can also counteract the rust that tries to creep into our mental and spiritual lives.

God has given much and God requires much of us.  One of my favorite Bible passages about this is from Ephesians 6:10-20.  In particular Verse 13, “Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand firm.”

Remember, rust never sleeps!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Moses is moving and needs some help on December 8th and posted an event on F3 Alcoa.

99 problems plus one

THE SCENE: 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
One Rep of each exercise

Star jack, merkin, squat, bbs, cmu curl , cmu press
THA-THANG:
99 Problems

  • Perform 99 reps of each exercise. After completion of exercise, run a lap before starting the next . Exercises were
  • Star jacks, merkins, squats, big boy sit ups, cmu curls , cmu presses.
  • If you finished early , Lunge half way down the grinder , jog to end , 10 HR merkins , 15 rows, Jog back , rinse and repeat till everyone is done

MARY:
Hello dolly x 12 ic
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Give thanks of course but if your in a leadership role, give thanks to the men and women that work for you. Yes, they do what they are supposed to but you can still give thanks and appreciate their efforts even if it’s part of their job. Giving thanks can go a long way if you just recognize and thank the efforts of your employee or anyone for that matter MOLESKIN:
We  have 99 problems but don’t let giving thanks be one of them . Give thanks this week but through out the year
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Drifter’s Bday Party

THE SCENE: A brisk 32° morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Soccer warm-up!

Jog across the parking lot, high knees, lunges, butt kicks, open/close the gate, high kicks, 75%, 100%

THA-THANG:
Arm pong

  • 6cups per team
  • 10 upright rows to throw
  • 5 body builders if you make it
  • Clear all the cups
  • Teams throw at the same time
  • People on deck hold Al Gore

Drifter’s steal the CMU

  • Three lanes: 4ct Mtn Climbers, HR Mercins, Gob Squats
  • 10x to move CMU from other team’s base to the middle, 10x to move CMU from middle to your teamst base
  • Teams go at the same time

Took a break lap to reset the CMU game

Mini sea biscuit

  • 15 Big boys
  • 10 tricep dips
  • 5 pull ups

Run lap
MARY:

ABCs with legs together, alternating arm/leg lifts while on stomach, bear crawl

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Playing team sports can get us really competitive and make us feel like we need to beat the other team down. But out here the harder we work the more the other team benefits themselves by keeping up and working hard.

This should be the same in the rest of life. “For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.” Says Paul in Ephesians 6:12 ESV. So whether it’s an apposing political party, or someone at work who seems to have it out for us, or a crazy family member, we need to fight for their benefit. The harder we work at making ourselves better, the more people around us will benefit.

We are all one body and need to work together to help one another

The eye cannot say to the hand, “I have no need of you,” nor again the head to the feet, “I have no need of you.” On the contrary, the parts of the body that seem to be weaker are indispensable, and on those parts of the body that we think less honorable we bestow the greater honor, and our unpresentable parts are treated with greater modesty, which our more presentable parts do not require. But God has so composed the body, giving greater honor to the part that lacked it, that there may be no division in the body, but that the members may have the same care for one another. If one member suffers, all suffer together; if one member is honored, all rejoice together.
1 Corinthians 12:21‭-‬26 ESV

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.